PRIME MOVES

Prepare your muscles for the main event with these banded warm-up drills

Aproper warm-up is a vital part of any workout, because strength means nothing if your body isn’t in the correct position to maximise its energy output. Equally, efficient movements ensure good endurance by limiting the effect they have on your cardiovascular system. Sure, the more you do a move the better you’ll get at it, but you can save yourself a lot of time and energy by working on your body’s mobility and flexibility to increase your overall range of motion. So grab a light resistance band and mimic the motions you’ll be doing with a heavier load.

BAND PULL-APART

Stand holding a resistance band in front of you with your hands at shoulder height.

Slowly stretch the band apart, focusing on squeezing your shoulder blades together rather than using your arms.

Hold for a few seconds in the widest position before returning to the start under control.

BAND DISLOCATE

Hold the band in both hands below your waist.

Lift your arms up and out until the band is above your head, then roll your shoulders back so your arms come behind your back. Lower as far as comfortable.

Hold for a few seconds, then return to the start under control.

BAND HIGH PULL

Stand with one end of the band under your toes, holding the other end in front of you at waist height.

Slowly pull the band towards your chin so your elbows flare out to the sides.

Hold for a few seconds before lowering back to the start under control.